Beginner 10k Training Plans

BEGINNER 10K TRAINING PROGRAM

This beginner 10k training plan is designed to be simple, easy to follow, and flexible. It can be re-arranged somewhat to fit into your weekly schedule. Rest days are just as important as the training days - so don't ignore them! Each of these workouts should be preceded by a warm-up of at least 5 minutes and followed by a cool-down period of at least 5 minutes.

PersonalRunningTrainer.com offers a similar 10k training program in MP3 audio format if you prefer to listen to audio cues while you run. It is also available as a smart phone app from the App Store and Google Play.

WEEK	SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
1	20 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 10	REST	2 mile run at a steady pace	REST	REST
2	25 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 12	REST	2.5 mile run at a steady pace	REST	REST
3	30 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 14	REST	3 mile run at a steady pace	REST	REST
4	35 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 16	REST	3.5 mile run at a steady pace	REST	REST
5	40 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 18	REST	4 mile run at a steady pace	REST	REST
6	45 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 20	REST	4.5 mile run at a steady pace	REST	REST
7	50 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 22	REST	5 mile run at a steady pace	REST	REST
8	55 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 24	REST	5.5 mile run at a steady pace	REST	REST
9	60 minute run at a steady pace	REST	Run 1 minute, walk 1 minute, repeat x 25	REST	2.5 mile run	REST	REST

Please consult a physician before attempting. If you become injured, stop running and see a healthcare professional.